Sweat Journal

People are slaves to their habits and that’s why it can be really hard to break your daily routine. Even though it seems hard and intimidating, you should try adding some gym time to your schedule. It is very healthy, and it will give you a sense of accomplishment when you reach your desired fitness level.

The trick is to start off on the right track. A bad start leads to developing bad habits that can impair your progress towards low fat and muscle build. However, many of those habits can be avoided. This list of tips for beginner trainees can help you do that and reach early success.

1. Make it a habit

There won’t be any significant changes unless you make training a habit. Going once is the best and the only way to start, but going to the gym whenever you wish (once a week) is pointless. To work out three to four times each week for at least four weeks is essential to your success. Some deny the widespread claim that it takes 21 days to create a habit, but it’s a sure thing that it takes some time. Eventually, you’ll notice how annoying it is when you have to miss a workout.

2. Learn to control your breathing

When stretching, it’s preferable for your breathing to be steady and slow. Focus on breathing from your diaphragm – it will help you relax.

During strength training, you want to keep your body stabilised during body exertion, so breathe out on the difficult part of the exercise/lift. For example, exhale when lifting a hand weight during a biceps curl. You’ll avoid the chance of a low-back injury because you engage your core when exhaling.

When doing your cardio routine, avoid shallow breaths. They indicate that you’re working too hard, because you haven’t established a breathing pattern that’s right for the activity. Take the time to find your rhythm, because when doing cardio, your breaths need to be deeper and stronger.

3. Perfect your posture

You need to have a strong core for a healthy spine. Otherwise, there wouldn’t be anything that could support it. Even during simple movements, such as a biceps curl, you need to keep a proper posture. Even if you’re simply flexing your abs, you’re engaging the inner core muscles that protect your spine at the same time. Your posture can have a big impact on your body and the amount of weight you’re able to lift. Keep your head and neck in a neutral position, your chest up, and lower back slightly arched when lifting.

4. Do compound movements

If you’re a beginner, don’t get stuck on complex exercises you find in magazines. If this is your first time in a gym, and you start doing isolation moves right away, you won’t get the best of results.

Start off with simple compound lifts – shoulder press, bench press, bent-over row, squat, pull-up, deadlift, and lunge. These lifts activate multiple muscle groups at the same time, so you’ll hit more muscles and manage to lift more weight. Your metabolic rate will also be increased.

5. Calorie counts

Don’t trust the counts. Cardio machines are known for overestimating burned calories, but are great for getting your heart up. Wearing a heart-rate monitor will give you a more accurate estimation, because their calculations are based on your heart rate, not on the speed of the cardio-machine. Also, fitness clothing allows more flexibility, as compression leggings can aid in faster and better recovery. It also helps maintain power, and it gets the body to use more oxygen (more calories burned).

6. Diet right

Doughnuts and pizza can’t be on your daily menu just because you’re hitting the gym. Your workouts are just small pieces of a fitness puzzle that needs to come together. It means that the other 22-23 hours outside the gym also matter. You need to maintain your well-being with a healthy and clean diet. This may sound boring and difficult, but it doesn’t have to be. Just start by giving up on processed food, and add protein and vegetables to your every meal. Keep enjoying good food, but make smarter choices.

We all strive to live a healthier life, so working out should be among the top priorities. Whether you’re new in the gym or are heading back after a hiatus, these tips can make things easier for you. Long live your fitness enthusiasm!

Luke is a fitness and health blogger atRipped.me and a great fan of the gym and a healthy diet. He follows the trends in fitness, gym and healthy life and loves to share his knowledge through useful and informative articles.